A coaches view to what is to come – 18.4

Most of the CrossFit community is madly trying to guess what is coming out of Dave Castro’s hopper this coming Friday when 18.4 is released.

Let’s cover what we don’t think it will be first. With the high volume of double unders or single skips done in the last 7 days I believe it is safe to say that there will be no cyclicle bounding meaning box jumps. If so, it is just plain dumb programming unless step down is enforced.  The shear forces applied to athletes achilles tendons and calves potentially requires days if not weeks to recover without increasing the chances of injury.

With that being said we haven’t seen

– Handstand Pushups
– Thrusters
– Chest 2 Bar Pullups
– Deadlifts
– Snatches (Hang, Power or Squat)

In my years of programming and coaching I think the likely-hood of coupling Handstands and Thrusters is a long shot. Could we see a repeat of last years 50’s Deadlift, Wallballs, Row Cals and Handstands maybe substituting row cals for Chest 2 Bar.

I think we will return to a heavy triplet style workout in traditional CrossFit rep schemes and time domains.
something like:

12/14 Min AMRAP

5 Deadlifts 140
20 Wallballs

You know what that leaves week 5 “The couplet of death” Thrusters and Chest 2 Bar. At the end of the day your guess is as mine. Good luck to all attempting 18.4 this next round.

Coach on the couch!!


About Me

My Name is Rob Innes and I am 39 years of age. I am a father of two children. My sporting background commenced when I was 10 playing competitive tennis is various tournaments around Sydney until I was 13. It was there I took up the sport of Rugby League. I  played Rugby League throughout my schooling years until the age of 22 when work commitments took over.

In Between this time I played a bit of recreational Golf but nothing too serious but slightly more than a Sunday hacker. In 2007 I bought into a fitness business based in Nth Qld, Australia where I honed my skills as a personal trainer. In Dec 2009 I stumbled upon CrossFit via youtube and various websites. I can’t actually recall what my first workout was I think “Helen” (still my fav). In Feb-March that year we affiliated as CrossFit Townsville and opened our 750sf Box. That year our affiliate team qualified for the CrossFit games, not bad with only 3 months of training under our belts but our infancy was soon found out against the big guns of America.

Fast forward 8 years. I have since branched out and opened my own health and performance facility which is home to CrossFit Output and Townsville Barbell Club. I am 3 years into a Sport and Exercise degree at James Cook University. I have a State Lvl Weightlifting coaches License, Coaches prep course multiple CF Kids certs under my belt. 

My aim is to share my knowledge through quality content expressed through social media outlets such and instagram, facebook and youtube. My passion lies in the improvement of peoples athletic ability whilst at the same time developing their athletic and humanistic  potential.

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